Thursday, January 29, 2015

01-29-2015 Fast Fast Fun

Thursday, January 29, 2015

Meet downstairs at 1610.  Run a 400 for warm up, followed by group dynamic stretch


Power Clean 5-5-5-5  135/95
Use the same weight for all lifts.  If you need to scale, keep it challenging. 

WOD    Blatantly stolen from Crossfit Paleo Fit Box in Sandy.  This is a lung burner!

 5 Rnds for time of:

 200 meter Run
5 Med Ball Clean, #20/14
5 Box Jump, 24”/20”
5 Burpee
5 Pull-Ups

Tuesday, January 27, 2015

01-28-2015 Partner WOD

Wednesday, January 28, 2015

Meet Downstairs and warm up with a 400 meter run, followed by:

20 meters each;
Toe touches
Russian Kicks
Bear Crawl


15 minute AMRAP

Set A:      200 meter KB carry 53/35 (Must carry in the front rack position)

Set B:       10 Wall Balls
                 10 Burpees
                 10 Thrusters 75/55
                 10 Knees to Elbow (Continue cycle until partner returns)

Rotate at end of the 200 meter KB carry.  Score is the total number of cycles through set "B".

01-27-2015 Hello Shoulders

Tuesday, January 27, 2015

Meet upstairs and warm up with a 500 meter row and PVC stretches

(Game day decision on whether to WOD upstairs or down)


Overhead squat   5-5-3-2-2
Focus on form and work toward a weight that is challenging


3 Rounds

10 Push Press   95/55
15 SDHP           95/55
10 T2B
100 Singles or 50 DU

Monday, January 26, 2015

01-26-2015 Happy Monday

Monday, January 26, 2015

Meet Upstairs
Warm up with two trips down and up the stairs, 20 squats at the bottom each time.


Squat Clean 3-3-3-3  135/95


Take a weight plate downstairs 45/25

Pull ups
HR Push ups

50 meter weighted walking lunge at the end of each round

Thursday, January 22, 2015

2015-01-22 Stair running with some wall ball shots

Meet upstairs at 1610

PVC stretch, then some group stretching
200 single unders


10 rounds:
Run down the west stairs. 10 wall ball shots at the bottom.
Run back up the stairs. 10 pushups at the top.

Wednesday, January 21, 2015

2015-01-21 "Jack"

Meet upstairs at 1610

PVC Stretch
10 squats. Hold at the bottom for a few seconds
Hold in plank for thirty seconds



20 minute AMRAP of

10 push press (75/115)
10 KBS (35/53)
10 box jumps

Tuesday, January 20, 2015

2015-01-20 Deadlifts

Meet upstairs at 1610
Run five laps around atrium, followed by 1/4 lap of toe touches, 1/4 lap lunges, 1/4 lap bear crawl, 1/4 lap baby elephants


4 Rounds for time

15 deadlifts (body weight)
15 burpees
250 meter row

Thursday, January 15, 2015

2015-01-15 MedBall Cleans

Meet upstairs at 1610 hours


PVC warmup

EMOM 5 minutes:

10 jumping lunges (5 on each side)
"rest" at the bottom of the squat

1 minute of med ball tosses with a partner for max  reps and distance. Please don't break anything or each other.


Dumbbell Press

5, 5, 5, 5, 5

Dumbbell Row

5, 5, 5, 5, 5


Death by MedBall Cleans. Coach each other and stop not when you can't do any more, but when you can't do any more perfectly.

Wednesday, January 14, 2015


Meet upstairs at 1610 hours


PVC Warmup

5 rounds (not for time) of:

10 KBS
10 5 second holds of superman
30 seconds of hollow rock
25 jumping jacks


For time:
21-15-9 of

KBS (70/53)
Box Jumps

If you missed this exchange between Outside and Froning on Twitter, it is worth seeing:

Tuesday, January 13, 2015

2015-01-13 Front Squats and Bench Press

Meet upstairs at 1610 hours.

PVC Warmup

Row 500 meters

EMOM 5 minutes
10 squats
"rest" at the bottom of the squat

Spend 15 minutes working toward a three rep max on front squat

Spend 15 minutes working toward a three rep max on bench press

Monday, January 12, 2015


Meet upstairs at 1610

PVC Warmup

Tabata Bird Dogs (4 periods of work on each side)

Rest one minute

Tabata Hollow Rocks

Move downstairs


For time:



Kettlebell Swings


Thrusters (115/85)

Thursday, January 8, 2015


Thursday, January 8, 2015

Already a week into the new Year.  It's great to see some new faces coming out for the WOD's each day.

Meet upstairs in the 4th floor atrium for the warm-up:

Run two laps, then complete a lap broken into four segments of the following stretches:

Bear Crawl, Russian kicks, walking toe touches and Baby Elephants.

Repeat this on more time.

Back to the fitness area upstairs

Push Press  5-5-3-2-2 Working toward a 2 rep max


Starting upstairs

3 rounds;

10 Deadlift 135/95
15 Burpees
30 sit-ups
Run the loop, (the full inside to outside loop) carrying a single dumbell or KB 53/35 or 50/30.

You may carry your weight in any fashion you like....PS, the distance from the gym door to the 4th floor west door must be covered by walking lunges.  You can just run/shuffle the remaining distance.


Wednesday, January 7, 2015


Wednesday, Jan 7, 2015

Meet upstairs and warm up with jump rope, 200 singles or 100 DU

Stretch together as group

Overhead Squat

Work on form and flexibility here, start with a light weight.

5 sets of 5 reps.  Good goal to finish with is 95/65

WOD (Move downstairs)

4 Rounds for time

10 Wall Balls
10 Toes to Bar
10 HR Push Ups

Sunday, January 4, 2015

2015-01-05 Helen

Monday, January 5, 2015

First CFI workout of 2015

Meet upstairs and warm up with 500 meter row

PVC Warmup

2 Tabatas of the following:

20 seconds of downward facing dog (drive down into your feet and hands)
10 seconds of plank

20 seconds of bird dog
10 seconds at the bottom of the squat

Move Downstairs for the MetCon


3 Rounds for time

400 Meter Run
21 KBS (1.5 pood)
12 Pull-ups